new to the board hello

[kakarot417]

Hi, I'm 20 yrs old. six feet tall and 168lbs. Been working out regularly for over two months now, not seeing fantastic results. I'm trying to get my diet in control but don't know how to make a diet. I'm trying to get rid of fat on my stomach and build lean muscle, but I hear that can't be done at the same time. Im also a hardgainer. How often should I eat?

 

[Lee]

body weight * 12 or 14

168 * 12 = 2016 calories a day

try to break em up sorta evenly, like maybe a 40/40/20

40% of calories from protein, 40% from carbs. and 20% from fat

im not the diet master but this type of diet seems to be the best for bulking. make sure you get plenty of protein because that is the building block of muscles. go out and buy some Optimum 100% whey protein, a 5 pound tub is like 45 bucks, and some fish oils.

 

[HANSEL]

Welcome bro.
Start with this:

Body Weight x 18-20 (too bulk)

Once you set calories needed, try eating
40% Carb 40% protein 20% fat

Use www.fitday.com to help

Eat lean Protein:
Chicken
tuna
Eggwhites/eggs
Leen steak
etc

Eat low GI carbs:
Oats
Sweet potatoes
Whole grains
Brown rice
etc

Eat Good fats:
Flax seed/oil
Fish Oil/ or fish rich with omega 3's
Nuts
Legumes
Olive oil
MCT's
etc


Avoid high fructose corn syrups, transfatty acids, and too some extent saturated fat.